Brisk Cycling Benefits: Why Riding Steady at 20km/h Might Be the Best Habit for Your Health

June 20, 2025 Cheng-San Loke

Brisk Cycling: The Most Underrated Way to Build Fitness & Consistency

Not every ride needs to be fast and furious. In fact, some of the strongest riders aren’t the ones clocking top speeds — they’re the ones who ride consistently. Welcome to the world of brisk cycling.

Whether you’re getting back into cycling, trying to lose weight, or just want a steady way to stay active, brisk cycling might be the missing piece in your routine.

What Is Brisk Cycling?

Brisk cycling is a moderate-paced ride — typically between 18 to 25 km/h. It’s not a full-on sprint, but it’s not a cruise either. You’ll breathe a little heavier, your heart rate rises, but you’ll still be able to hold a conversation. That sweet spot between effort and comfort? That’s where brisk cycling lives.

Here’s how it works:

Cadence first: Keep your legs spinning at a smooth 80–90 rpm using lighter gears.
Stay aerobic: Your heart works, but not so hard that it spikes. This is the ideal zone for burning fat and building stamina.
Comfortable but engaged: You’re not coasting, but you’re not suffering either.

Why Brisk Is Better Than You Think

A lot of people dismiss slower rides as “not a real workout.” But brisk cycling offers benefits that high-intensity training often can’t match — especially if you’re short on time or just starting out.

Here’s what makes brisk cycling effective:

It builds real consistency. A 30-minute ride you can repeat daily is more powerful than a once-a-month 100km event.
It’s joint-friendly. You can ride often without putting excessive strain on your knees or hips.
It fits into real life. You don’t need to block off hours or “feel ready.” You just hop on and go.
It burns fat efficiently. The aerobic zone is your best friend for long-term fat burn and endurance.
It’s accessible to everyone. Fancy carbon bike? Not necessary. A bike with working tyres? Can already.

Busting the Myths

Let’s clear up some common misunderstandings:

Myth 1: Slow rides are a waste of time → Wrong. Long-term fitness comes from consistency, not bursts of speed.
Myth 2: I’ll ride when I have more time → 30 minutes is enough. Even 15 + 15 counts if your day is packed.
Myth 3: Cycling is only fun with friends → Solo rides give you total freedom. No need to wait for anyone — just ride when you’re ready. It’s your pace, your time, your ride.

How To Get Started with Brisk Cycling

Brisk cycling doesn’t need special gear or a new routine. Just follow these simple steps:

Dress for comfort — no need fancy gears
Stick to light gears — spin, don’t grind.
Pick safe routes — quiet roads, park connectors, residential areas.
Track your progress — use apps like Strava, Komoot, or Relive to stay motivated.

Final Thoughts

Brisk cycling isn’t about being slow — it’s about being steady. It’s a practice that prioritizes health, mental clarity, and long-term gains over short-term speed.

If you’ve been stuck waiting for the “right time” to start riding again, this is your sign. You don’t need to go far, fast, or fancy — you just need to go regularly.

So the next time you feel like skipping a workout because you “only have 30 minutes,” remember: that’s more than enough for a brisk ride.

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